I put together some of the best healthy spinach smoothie recipes to help you sneak in some extra vegetables for when you’re on the go.
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Green Smoothie Health Benefits
I love using spinach to make green smoothies. Not only is it an easy way to sneak in more vegetables during the day, but there are also a ton of health benefits to it.
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Health Benefits of Spinach
- Low in calories: Spinach is a low calorie vegetable that blends well with fruit without tasting too much like a salad.
- High fiber: in 100 grams of spinach, there are 2.2 grams of fiber. The calorie intake is about 23 calories, so that’s a great ratio and an easy way to make a high-fiber smoothie. Fiber not only helps with digestion but also helps with blood sugar stabilization and keeping you fuller for longer.
- Folate: Spinach is a source of folate (which pregnant women need more of to prevent neural tube defects). This is provided through prenatal vitamins but incorporating more spinach into your diet is also beneficial. You can find folate in other leafy greens like kale.
- Iron: Popeye wasn’t wrong. Spinach is a great plant-based option to incorporate more iron into your diet.
- Vitamins and minerals. Spinach is high in nutrients like vitamin A, C, B vitamins, and K1. It also is a source of micronutrients like calcium and potassium.
- Antioxidants. Spinach has antioxidants that help with the fight against cancer (source).
The key takeaway is that it’s never a bad thing to add vegetables to your day. You’re only increasing the nutrition density in your diet.
How to Blend Spinach Better
I have a tip on how to blend spinach smooth with no chunks.
If you blend the spinach with the liquid first, you won’t get the little bits and pieces of leaves in there. It completely liquifies it.
Afterward is when you can add the rest of your ingredients (fruit, chia seeds, protein powder, etc).
Here’s a quick demo from my Instagram reel to show the base of a perfect spinach smoothie:
What Fruit Goes with Spinach
I’m not a savory smoothie fan, if you are: all the power to you. I prefer my smoothies sweet.
Here are the best fruits to blend with spinach.
- Banana
- Mango
- Strawberries
- Oranges (great for a boost of Vitamin C)
- Pineapple
- Blueberries
- Apples
- Peach
- Avocado (this adds a creaminess to the smoothie with more fiber and healthy fats)
The short answer: there are no hard rules. Experiment with your favorite fruits. If the fruit isn’t in season frozen fruit works great (and it helps thicken up the smoothie). Frozen options are also budget-friendly.
More Vegetables to Add to a Spinach Smoothie Recipe
If you want to add a few extra vegetables to your spinach smoothie, here are a few to try:
- Kale
- Cucumber
- Cauliflower (I put this in my smoothies all the time l like this Strawberry Cauliflower Smoothie)
- Beets
- Romaine lettuce
- Celery
How to Make a Balanced Smoothie
To make the perfect smoothie, you want to add balance. This means carbs, proteins, and fats. If you want to know how to make a spinach smoothie, I got you. I have some examples below and full recipes further down the post.
Here are a few examples of some simple spinach smoothie recipes:
- Spinach leaves, chocolate protein powder, banana, almond butter.
- Baby spinach, vanilla protein, pineapple, chia seeds.
- Spinach, greek yogurt, nut butter, orange, nut butter, ice cubes.
If you find you need to add more sweetness to your smoothies on top of the fruit try adding honey, maple syrup, or monkfruit sweetener.
Common Questions about Spinach Smoothies
Can I use frozen spinach in smoothies?
Yes, frozen spinach works great! Just blend it in your liquid (like orange juice, water, or milk of choice) first before you add the rest of your ingredients to make sure it’s smooth.
Is blended spinach good for you?
Yes, the nutrients are not destroyed in the making of the smoothie. You’re still getting the fiber, vitamins, minerals, and all health benefits. It is okay to blend spinach.
Do spinach smoothies help you lose weight?
The only way to lose weight is to be in a calorie deficit, which means to eat less calories than you expend. That being said, spinach is a low calorie food that is high in fiber and volume. This means that you can eat a lot of it. Pair this with protein and healthy fats and it can help you eat a low calorie diet.
How many times can I drink a smoothie a day?
I recommend once a day. It won’t hurt you to do a breakfast smoothie and a green smoothie for a snack every once in a while but I prefer clients to have a variety of foods throughout the day that you chew.
Can you put raw spinach in a smoothie?
Yes, you do not need to cook spinach before you blend it. This also keeps more of the nutrients in the smoothie too.
Spinach Smoothie Recipes
You’ll love these healthy smoothie recipes. I’ve included vegan and dairy free options as well (smoothies with coconut milk, almond milk or whatever nut milk, soy milk, etc). In fact, most recipes will be easy to swap to a plant based milk option). You can also try coconut water as another option that is packed with electrolytes (great for post workout).
Enjoy these smoothie recipes with spinach!
Looking for more ways to sneak in some extra veggies? Check out these 55 Veggie Smoothie Recipes.
New recipe: Pineapple Green Smoothie.
What’s your favorite green smoothie recipe?
Natalie says
Wow, this is like a gold mine for me. I have picky eater kids at home and you just gave me great ideas for healthy meals, thanks!
Addison says
This is such a great roundup of spinach smoothie recipes!